08/03/24 Friday Workout of the Day

Warm-Up

3 Sets, For Quality

1:00 minute Row

5 Medball Cleans

10 Alternating Rotational Medball Slams

15 second Dead-Hang + 15 second Active Hang

1 "Barbell Complex"

"Barbell Complex"

3 High Hang Muscle Clean

3 Front Squats

3 Tall Cleans

3 Hang Squat Cleans

Weightlifting

Power Clean + Hang Power Clean + Squat Clean

Every 90 seconds, 8 Sets

1+1+2 @ 70-75%

Conditioning

" Sallah"

6 Rounds for Time

4 Ring Muscle-Ups/6 C2B/8 Pull-Up

8 Power Cleans 60/40kg

12 Wall Balls 9/6kg

Rest 1:00 minute between rounds

Time Domain: 1:30-2:00 / Set

Time Cap: 20:00 minutes

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories / Bodybuilding

3 Sets, for Quality

8-10 Incline Dumbbell Bench Press

8-10 Bent Over Barbell Row

10-15 Strict Toes to Bar 

35 Empty Barbell Bicep Curls

35 Empty Barbell Strict Press